As the silly season continues and we get closer and closer to Christmas, don't forget out of all those people your trying to look after that you don't neglect yourself.
Every year with Christmas we call it the best time ever but it's really not lol.. Running around like a chicken with your head cut off, retail $$$, PARKING! 🤨. So today I got a lovely early present from my soul mate + sister in law, acupuncture and a full body package 😅👌. Suffice to say I had no idea just how knotted up and tight I've been, so make sure you take some time out and chill!😪🏁
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#relax#life#back#thickness#acupuncture#cupping#massage#lifegains#christmas#takecareofyourself

Real life advice
the importance of strengthening your #back.
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.It’s just a simple thing…until it isn’t.
Strengthening your core plays a much more important role than just getting that six-pack. Approximately 85% of Canadians can expect to experience low back pain at some point in their life.1 A large part of this is due to weak core muscles.2
Did you know that the “core” is often described as a box, consisting of a complex series of muscles, which include everything from below the chest to the waist?3These muscles work together like a belt to support the low back.
Here are three ways improving the strength of your core can help support your back.
Three things are needed to define a fear-avoidant behaviour2:
It helps reduce pain: Studies have shown that core stability exercises are more effective in reducing pain and disability compared to no treatment, regular medical treatment, education, or general exercise in individuals with low back pain.2
It helps increase stability: Spinal stability depends on three systems: the passive (bone and ligaments), the active (tendons and muscles), and the neural (brain and spinal cord).3 Individuals with low back pain have are less likely to activate their core muscles, which leads to decreased strength in their core.5 Strengthening core exercises can improve spinal stability, which can ultimately reduce low back pain.
It helps improve posture: Weak core muscles are a major contributor to that slouching. Good posture is important to decrease the strain on your spine. Recent research has shown that training your core muscles have a positive effect on posture.6
Check out our blog for some core exercises that can support your lower back. If you have any questions, visit your local chiropractor. .
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#inspiredbysports#run#runners#athletics#running#usatf#training#fitness#fit#exercise#crosscountry#track#tracknation#youcandoit#trackandfield#strength#power#dedication#focus#motivation#inspiration#strong#fun#health#workout#athlete#success#active#team

Switching up some conventional gym movements pattens like the cable row into more functional complex movement patten like shown, look at the bigger picture when it comes to your movement, when was the last time you got in a boat and actually rowed? But when was the last time you swung open a door? Think about it 🤔

Last week in the sleeves before a delaod next week. then the real weights start getting moved 😉
Today’s top set of 230kg for a triple. It felt alright never actually squatted this much in sleeves before so it’s a little cheeky PB for me I’m interested to see where I can get them squat in the lead up to #prorawx 💪
Ty @theee_bird_man for the spot you always cease to make me look like I’m 60kg and 4ft 😂 #noskinnychampions @prorawpowerlifting @kylraggioperformance

10:14am 19/12/2018 236

Building these into my programming to help improve my core stability as well as strengthening my upper back
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Thanks to @ben_andrews_xiv for this beauty!
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Really tough to hold your position and a real test to your core strength •
Give it a go, slowly place yourself into position otherwise it can throw you off
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Took me a good few times before I started to up the weight •
For a weight guide go around 40-50% of what you can lift normally aim for 3 sets of 8-10 reps
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Enjoy
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#gym#core#abs#strength#corestrength#balance#fitness#fit#fitnessmotivation#back#nmfitness

Little bit of ab and lower back work to finish off the workout. ☺ 8 sets of these brutal weighted crunches and 5 sets of weighted back extensions or levers or whatever they are called. 🤔 Lol. 😁 Pyramid scheme workout also. 💪 Drained completely and gassed after this session. 3 hour workout with my uncle @cjampz 🙏